Training for the week ahead June 12th

Training for the week ahead:

 

Monday

Strength:

Bench Press 3x12

Accessory:

Single Arm Row 3x12

 

Conditioning:

21/15/9

Pull Ups

Deadlifts 100/70kg

Wall Balls

 

Tuesday

Strength:

Back Squat 3x12

Accessory:

Weighted Step Ups 3x12

 

‘The Chief’

5 Rounds of:

3 min on 1 min off

3 Power Cleans 60/40kg

6 Push Ups

9 Air Squats

 

Wednesday

5km Run Or Row (Run to stone bridge in town and back again)

30 Clean & jerks 60/40kg

 

AB’S BLAST

3 Rounds of: 40 on 20 off

Knees To Elbows/Knee Raises

Hollow Hold

Plank

Russian Twists

 

Thursday

Strength:

EMOTM 10x2

Clean & Jerk

Accessory:

Broad Jumps 5x3

 

12 min AMRAP

6 Clean & Jerks 60/40kg

12 Burpee Box Jumps

 

Friday

Strength:

Back Squat 3x12

Accessory:

Bulgarian Split Squats 3x12

 

10/9/8/7/6/5/4/3/2/1

Wall Balls

Sit Ups

Push Ups Or HSPU

200m Run/Row/Bike each round

 

 

 

Saturday

Strength:

EMOTM

10x2

Snatch

Hang Snatch

Accessory:

High Box Jumps 5x5

 

Conditioning:

‘Helen’

3 Rounds of

400m Run

21 Kettlebell Swings

12 Pull Ups

Friends of